New Ulm CrossFit – WOD
Warm-up
4 Minutes
8 OHS (pvc)
6 Plyo Lunges
4 Dive Bombers
8 Frog Hops
Weightlifting
Goblet Squat (12 x 1)
Metcon
Rx: Metcon (Time)
21-15-9
Burpee Box Jump Over 24/20
OHS 95/65
2 Min Break
9-6-3
B.B.J.O. 30/24
OHS 115/85
Scale: Metcon (Time)
21-15-9
Burpee Box Step Over 20/16
OHS 65/45
2 Min Break
9-6-3
B.B.S.O. 24/20
OHS 85/65